As you lie down,
Feel the body assume a resting posture.
Just begin breathing in and out of your nose.
Quietly slowly into the belly.
Feel it expand and inflate,
Deflate and collapse.
Use the breath to bring mindfulness to the body and cultivate relaxation.
As you breathe in,
Feel the lungs fill with air and the stomach expand.
When you exhale,
The body softens into the surface beneath you.
Begin to reflect on the day or the previous moment.
What happened?
Where was your mind,
Your heart?
Have you been very energetic,
Very calm,
Maybe quiet,
Maybe loud,
Maybe so active or extremely still?
Maybe you were upset or hurt or playful and fun.
Just become aware of your energy today.
Continue breathing in through the nose and out through the nose.
Imagine yourself falling deeper into the surface beneath you as the body relaxes.
When you exhale,
You let go of worries,
Distractions,
Your body feels heavy,
Your head is heavy,
Feet are fanned out,
Palms are soft.
Take three big lion's breaths to release and let go of anything that we may be carrying from the day.
Inhale through the nose,
Tongue sticks out.
Two more in through the nose,
Big expansion.
Make these as expressive as you need them to be.
Last one,
Best one.
Inhale,
Fully hold at the top.
Come back to your nostril,
Breathing in through the nose and out through the nose.
Begin to bring attention to the top of the head.
Notice what you feel here.
Vibrations,
Pressure,
Pain,
Simply be curious about sensations.
Bring attention to the face area,
Your forehead,
Your eyes,
Your mouth,
Your cheeks.
Feel their temperature,
Their tightness,
Their softness.
Be curious about your experience.
Notice the sensations in your throat.
Become aware of anything that's present in your shoulder area.
Any tension that lives here,
Allow it to become soft.
Sometimes in the act of noticing it,
You may find yourself releasing the tension and relaxing.
If it feels extremely tense,
Breathe gently,
Bring awareness to this area.
Continuing the body scan,
Reach your elbows,
Your lower arms,
Your hands.
There are often a few sensations that live in the hand area.
Become curious and open to every single finger,
Every single part of the hand,
Your giving and receiving tools.
Allow the hands to soften and relax.
Bring attention up to your right shoulder again,
Noticing sensations,
And back down the right arm.
And then repeat this on the other side,
Up the left and down the left.
Zigzag across the back.
Or make an up and down movement in your mind.
Sometimes there's a strong sensation in our back.
Things we've been carrying and holding on to.
Sometimes there's no sensations.
Just be curious and open,
Kind to yourself no matter what.
Notice the upper back,
The mid back,
The lower back.
Feel the lower back swell as you breathe,
And deflate as you exhale.
Let your thoughts come and go.
Step into the observer.
Watch them float away like clouds in the sky.
Gently scan through the chest and the upper rib cage,
Down into the stomach area.
See if you can soften the stomach and still yet expand it as you breathe in.
Start to bring awareness down your legs,
Noticing the sensations in the thigh.
Circle your attention gently around each leg,
All the way down to the ankles and toes.
Becoming aware of any presence or absence of vibrations,
Sensations,
Tingles,
Feelings in these areas.
Feel a gentle wave of relaxation sweep over your entire body as you continue to breathe slowly.
You deserve this wonderful feeling of serenity.
Imagine inhaling slowly and making the mm sound on your exhales,
The humming bee breaths.
Just humming gently,
Softly.
Envision what the word soft feels like.
Let the visuals come to mind.
Begin inhaling slowly,
Making a sound on your exhales like a snake.
Find your rhythm,
Slow down.
Soft comes to mind when you visualize the word gentle.
Widing down the mind,
The body,
The spirit,
All finding harmony with each other.
Now through the nose,
Moving on to the shh sound as if you were quieting down the mind.
Belly rising on our inhales and falling on the exhales.
Slow,
Deep breaths.
Everybody lives here.
Come back to home base of simply breathing in through the nose and out through the nose.
Begin to inhale for a count of four,
Three,
Two,
One,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale slowly two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Come back to a neutral breath.
Visualize yourself becoming heavy,
Sinking into a cloud,
Floating away into a blissful state of dreams,
Swinging from tree to tree within the clouds,
Relaxing in a hammock in the sky,
Dancing between the stars,
Sitting on the moon.
Explore these visuals.
Now you reach depths within your dreams and love within your heart.
Sweet dreams.
